Then, my Running Times magazine arrives and answers my question... enter article about low-carb training and how you can increase your long distance endurance by training your body to use fat when glycogen stores are low. Professional marathon runners have already found success with this. To teach the body to use fat, the key is that you need to train in a glycogen-depleted state.
The author gives three suggestions on how to do this:
- Workout before breakfast on an empty stomach, two days per week.
- On a double workout day, eat primarily fat and protein between the workouts and don't eat carbs during the workouts.
- Do long runs up to 20 miles with only water.
Run 7 miles with 4x800
[1:02 total time, 800's@3:16, 3:14, 3:19, 3:20]
Wow, those 800 splits amaze me. 3:14 might be a PR.
Strength Set #1
100 Pushups (knee)
100 Pullups (green band)
Broken up as sets: 10-10-13-13-10-10-9-25
Strength Set #2
2x10 Single leg step ups with 25 lb plate
2x10 Side lunges with 10lb plate
45 leg press (9x5 reps starting at 110 and adding 10 lbs to failure at 180)
Swim 2500yd [47 min]
Recovery workout, nothing too hard or fast